5min from 40 to 105% FTP2min @ 50% FTP5x 20sec @ 160% FTP,
40sec @ 40% FTP
3min @ 50% FTP5x 20sec @ 160% FTP,
40sec @ 40% FTP
3min @ 51% FTP5x 20sec @ 160% FTP,
40sec @ 40% FTP
3min @ 50% FTP5x 20sec @ 160% FTP,
40sec @ 40% FTP
5min from 70 to 40% FTP
Workout overview

Duration: 41m

Stress points: 46

Zone distribution

Z1: 29m

Z2: 3m

Z3: 1m

Z4: 1m

Z5: -

Z6: 7m

71%
7%
3%
3%
0%
16%

This workout really gets your Type II (Fast Twitch) muscle fibers firing, by completing 20 x 20-second sprint efforts. There are huge gains to be made through sprint training, even if your target event doesn't involve sprinting - you will love being more powerful and explosive on the bike.

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